7/9/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Push Press

5 reps @ 65% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM

SKILL

HSPU

WOD

For Max Reps/Calories

4 Rounds:

1 minute row

1 minute HSPU

1 minute DU

1 minute burpees

1 minute rest

Keep track of your score for each round!

*there is no time built in for transition, the most efficient will have more time for more work!*

If more then 3 people in a class, put a max of 3 people at any station to start. Order doesn't matter, you will hit each station 4 times.

CASH OUT

Handstand holds 3 x max hold

If HS hold is no problem, attempt walking

MOBILITY

Shoulders

https://www.youtube.com/watch?v=eveYJP1indI

5/29/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

30 Push ups as a class

Down and up on coach's call - penalty for moving without instruction: coach's choice.

WOD

For Time:

2 Power Snatch 115/75

10 Box Jumps 24/20

4 Power Snatch 

8 Box Jumps 

6 Power Snatch

6 Box Jumps

8 Power Snatch 

4 Box Jumps

10 Power Snatch

2 Box Jumps

* 10 min time cap*

CASH OUT

Max Handstand hold x 2 or 

HS walk attempt - max distance (lateral wall walks can be used)

MOBILITY

2-3 Hamstring Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

*Ideally you spend 1-3 minutes on each mobility , each side

3/3/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging holds from bar
Push Up
Wall squat
Stationary Lunge
1 leg hip hinge

SKILL

Handstand Holds

BUY IN

Handstand holds 45-60 sec x 3
or
Pike holds

WOD

3 RFT

30 Thruster 65/35
20 Burpees
10 Toes to Bar

TRAVEL WOD *IN CASE OF SNOW*

3 RFT

30 Thruster with or without weights (find something light: dumbbells, broomstick, etc.)
20 Burpees
10 V-Up Sit ups

this workout is vital practice for upcoming Open WODs

CASH OUT

3 x 8

Banded good mornings

MOBILITY

l/s and hip flexors

1/20/2014

WARM UP

Stick pass through
Push up
OH wall squat
Sit up
Back ext
Walking lunge
Leg swings

BUY IN

3-4 sets for MAX reps (to failure)

Plyometric Push-ups
(any variation where the hands come off the ground are acceptable)

SKILL

Overhead Squat
Box dips

WOD

1200m run
12 Dips between two 30" boxes
9 OH Squat 115/75#
800m run
15 Dips between two 30" boxes
12 OH Squat 115/75#
400m run
18 Dips between two 30" boxes
15 OH Squat 115/75#

CASH OUT

3-4 sets for MAX time (to failure)
Handstand or Pike holds

MOBILITY

Quads and Shoulders